Medical Health Encyclopedia

Physical activity

EFFECT ON APPETITE

Physical activity at a moderate rate does not increase the appetite. In some situations, the appetite will actually decrease. Research indicates that the decrease in appetite after physical activity is greater in individuals who are obese than in individuals who are at their desirable body weight.

LOSS OF BODY FAT

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When losing weight through calorie reduction alone, a person loses 25% of his or her lean body mass and 75% of his or her body fat. Combining calorie reduction with physical activity can result in loss of 98% of body fat. Weight loss that is achieved with a combination of calorie restriction and physical activity is more effective. For maintenance of desirable body weight, a maintenance level of calories along with physical activity is recommended to preserve lean body mass and muscle tone.

RECOMMENDATIONS

For losing or maintaining weight:

• Pursue physical activity at least three times a week. Increasing it to four to five times a week is even more beneficial. Spread out the physical activity through the week rather than doing it on three or four consecutive days to decrease the risk of related injuries.
• The target heart rate during physical activity should be 60 to 90% of the maximum heart rate.

To calculate the target heart rate, use the following formula:

1. 220(beats per minute) minus age = maximum heart rate.
2. Maximum heart rate multiplied by the intensity level = target heart rate.

For example, a 50-year old woman exercising at 60% maximum would use the following calculation:

1. 220 - 50 = 170 (maximum heart rate)
2. 170 X 60% = 102 (target heart rate)

This is her target heart rate regardless of the type of physical activity she elects to do.

Physical activity at 60 to 70% of the maximum heart rate can be continued at a safe rate for a long period of time. If an exercise is too strenuous, conversation cannot be carried on during the physical activity (the person is out of breath).